Workouts 21 March – 26 March

Week5:

For this new 6 week cycle we will be incorporating eccentric focused work along with pause work for all the major lifts. These are being implemented with the view of breaking through some strength plateaus as well as adding a bit of variety to all the major lifts.

Also, we will be continuing to progress the clean using the power clean version of the lift from the floor. We will also dedicate some time to the hang snatch which may be a new movement to some people but we’re sure many of you will learn to love.

Mon

S&C

Hang Snatch – build to 3RM

1a Back Squat 3 x 5

1b Ring Chest Fly 3 x 10

2a Ring Hamstring Curls 3 x 12

2b Plate S/L RDL 3 x 8 r/l

2c Reverse Crunch 3 x 15

Cond: 3 rounds

45s Wall Sit

45s Ball Slams

45s Wallballs

15 seconds rest between exercises

Tuesday

S&C

1a Strict Press 3 x 5

1b Chins 3 x max

2a Front Racked KB Forward Lunge 3 x 6 r/l

2b Ring Dips 3 x 8

3a DA KB Clean + Press 3 x 8

3b Farmers Carry 3 x 4L

Cond: Partner

30 slams – you go I go

3 rounds:

10 KB Swing each

20 Jump Lunge each

5 Chins/ 8 Ring Rows each

30 slams – you go I go

Wed

S&C

Power Clean – build to 3RM

1a Deadlifts 3 x 5

1b Ring Fallouts 3 x 8

1c Russian Twist 3 x 8

2a Bicep Curls 3 x 10

2b Ring Tricep Extensions 3 x 10

Circuit: 2 rounds 50/10

Ropes

Slam

Goblet Squat

Plate Crunch

Thurs

S&C

A1. Pull Ups 3 x 6

A2. Floor Press 3 x 8

B1. Turkish Get-Up 3 x 2 r/l

B2. Wrestlers Twist 3 x 6 r/l

Cond:

6 min AMRAP

10 SA KB Thruster r + l

10 Sit ups

add a burpee every round

3 mins rest

6 min AMRAP

20 wallballs

10 Sit ups

add a burpee every round

Fri

S&C

A1. RFESS 3 x 8 r/l

A2. KB Jump Squat 3 x 5

B1. Push Press 3 x 5

B2. Banded crab walks 3 x 8 r/l

B3. Ring Glute Bridge 3 x 10

Cond: Partner – All You go I go

50 – 40 – 20 Slams

50 – 40 – 20 Box Jumps

50 – 40 – 20 Pushups

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ADAM-083 1367742 / COLIN-(085) 142 2906DT Fitness & performance is a purpose built progressive training facility in Cork City. We provide high-level expertise in the physical preparation and development of those looking to better themselves to reach their health and performance goals.
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